The Shero Life

Nothing like a workout to help shift your mental state!

This is one of our most loved warmup games.

Set a time for 2 min.
Person 1 has hands and feet on floor, person 2 points at a point on the floor where P1 can move any foot or hand to reach. The goal is to see how twisted you can make yourself while not falling on floor.

Switch partners after 2 min. ❤️‍🔥

Why Deadlift heavy loads?

Yes, deadlifts build strength.

They train your glutes, hamstrings, back, core, grip strength—almost your entire body in one movement.

Yes, lifting heavy loads helps stimulate bone growth, maintain muscle mass, and build a more resilient body for the decades ahead.

But that’s not the real reason.

The real reason is what happens when you repeatedly pick something heavy up from the floor.

You learn that you’re capable of carrying heavy loads.

You learn that hard things don’t break you.

You learn that strength isn’t something you have—it’s something you create.

Every deadlift starts the same way:

Feet planted.
Body grounded.
Weight waiting.

Before you can rise, you have to root down.

You generate force from the ground beneath you and stand tall.

Again.
And again.
And again.

And somewhere along the way, your nervous system starts to remember:

“I can do hard things.”

“I can carry more than I think.”

“When life gets heavy, I know how to ground myself and rise.”

That’s why we deadlift.

Not just to lift the weight from the floor.

But to become the woman who knows she can.

Testing week is over and we are celebrating personal records all around.

Testing is important because it gives a benchmark for your current ability level and helps guide what load and progressions to use in the coming phases of program.

Testing also teaches how to push through when the weight feels hard and heavy and learn to trust that your training has prepared you for this moment.

That’s a lesson to take away into your daily life.

Eccentric Pull-ups are one of the fastest ways you can progress your pull-ups.

The focus is the slow controlled lowering phase of the movement. If you can lower for 20SEC it is relative to the strength it takes to pull yourself up.

So if you’re starting out these will show where your weaknesses are and help you progress faster.

Try adding sets of 3-4 reps with the slowest eccentric you can do. Just 1-2 sets a day and you’ll start to see some very fast progress in a few weeks.

Quality over quantity for these!